5 Ways Creatine Supports Menstrual Health

Apr. 11, 2023

Creatine is a popular dietary supplement, widely studied for its ability to improve muscle strength and performance, making it a valuable contributor to health. But recent research suggests that creatine may also play a role in supporting menstrual health in women. Check out how creatine can affect your menstrual cycles and improve your health.

When Menstrual Health is Out of Balance

Menstruation is a complex process controlled by hormones that regulate the growth and shedding of the uterine lining. One of the ways to know if your menstrual health needs extra support or care is paying attention to your cycles. Your cycle says a lot about your health. Any imbalance in hormonal levels can lead to irregular cycles—heavier bleeding, skipping periods, bleeding for longer than 7 days, and abnormal bleeding between periods are all signs of irregularity. That irregularity can cause discomfort, mood swings, and other symptoms. For the first few years after a girl starts her period, it is completely normal to be irregular, but after that, if irregularity is still an issue, visiting an OB/GYN is a good idea.

Yeah, But What About Creatine and My Periods?

Creatine is a naturally occurring substance found in our muscles and is synthesized from amino acids. It plays a critical role in energy metabolism, particularly during high-intensity exercise. Creatine supplements have been shown to increase muscle mass, strength, and power, but recent research suggests that creatine may also have benefits for menstrual cycle health.

One study found that creatine supplementation can increase the production of estrogen in women. Estrogen is a key hormone in the menstrual cycle, and an increase in estrogen levels can help regulate the menstrual cycle and reduce symptoms of PMS.

Creatine Improves Estrogen Levels

It has been found that creatine supplementation can increase the production of estrogen in women¹. Estrogen is a key hormone in the menstrual cycle, and an increase in estrogen levels can help regulate the menstrual cycle and reduce symptoms of premenstrual syndrome (PMS). The study¹ also found that creatine supplementation can improve overall hormonal balance in women.

Creatine Improves Mood

Depression rates are two times higher for women than men. This is due to hormonal variations found in women as they move through their menstrual cycles. Since Creatine improves overall hormonal functions in women, it allows for the stabilization and improvement in mood.

Creatine Improves Sleep and Cognition

Creatine helps you achieve bursts of energy and can be beneficial when battling fatigue. Creatine also plays an important role in brain health as higher resting creatine levels may enhance performance in cognitive tasks such as recognition memory. Brain fog and the inability to focus or achieve restful sleep are often reported by women right before their menstrual cycles due to fluctuations in hormones. Creatine supplementation throughout the menstrual cycle has been shown to alleviate the problems that come from brain fog and sleep deprivation, allowing for greater mental clarity and more plentiful restful sleep¹.

Creatine Improves Blood Flow

Another study found that creatine supplementation can improve blood flow to the uterus². This increased blood flow can help support the growth and shedding of the uterine lining, which is essential for a healthy menstrual cycle.

Creatine Reduces Inflammation

As an antioxidant, Creatine may also help reduce inflammation in the body, which can contribute to menstrual cycle irregularities. Studies show that creatine supplementation can reduce levels of C-reactive protein (CRP), a marker of inflammation in the body¹. Inflammation is a common underlying factor in many menstrual cycle disorders, and reducing inflammation through creatine supplementation may help support menstrual cycle health.

Individual responses to creatine supplementation may vary. Because of the nature of menstrual cycles, it takes two cycles to know if it is improving your individual situation. Optimum results were shown in women who not only took creatine supplementation but also engaged in regular strength training. It is also crucial to consult with a healthcare professional before starting any new supplement or making changes to your diet, particularly if you are pregnant, nursing, or have any underlying medical conditions.

While more research is needed to fully understand the potential benefits of creatine for menstrual cycle health, current evidence suggests that creatine may play a role in regulating hormonal levels, improving blood flow to the uterus, and reducing inflammation, all of which can support menstrual cycle health.

Sunwarrior’s Active Creatine mixed with 10–12 ounces of your favorite beverage may just be the thing you are looking for to improve your menstrual health and revive your mind.